Sumo deadlift
Glutes . Hamstrings . Adductors
Wide stance, open the knees, drive the hips through.
Use in a programExercise profile
Best forStrengthMuscle growth
Effectiveness★★★★★ 5/5
EquipmentBarbell
Also worksGlutes, Hamstrings, Adductors, Lower back, Forearms
Recommended3-5 sets x 3-6 reps, rest 2-3 min
Who it suits Age15+ BMIAny SexAny HeightAny WaistAny
- Purpose
- A hip-and-glute heavy deadlift with a more upright back.
- Setup
- Feet wide, toes out, hands inside the knees on the bar.
- Common mistakes
- Hips shooting up first so it becomes a stiff-leg pull.
- Easier
- Pull from a low block to shorten the range.
- Harder
- Add load or pause below the knees.
- Safety
- Keep the bar against the legs and the back neutral.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s